Core · Bodyweight
Alternate Leg Lift Twist
How to do the alternate leg lift twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Stand with your feet hip-width apart and hands behind your head. Lift one knee toward your chest while twisting your torso so the opposite elbow reaches across toward that knee. Lower and switch sides, keeping a controlled rhythm.
- 1Obliques crunching as elbow meets opposite knee
- 2Hip flexors driving the knee up
- 3Tall posture between each twist
Common mistakes
- Do not yank your head with your hands
- Avoid rounding your upper back to force the reach
- Do not rush past your balance point
Muscles worked
The alternate leg lift twist mainly works the obliques, lower abs, and hip flexors, with the upper abs, quads, and glutes assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- QuadsSupport
- GlutesSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- HamstringsMinor
- CalvesMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate leg lift twist for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.